Sunshine, Vitamin D, Sunbathing and Sunscreen

Tuesday, 5 June 2012 (addition 31 May 2016)

Sunshine, Vitamin D, Sunbathing and Sunscreen

Sunshine, Vitamin D, Sunbathing and Sunscreen
 
Revised Sunbathing advice: Get out in the sun between 10am and 2pm to get the most from the protective UVB rays. Ref: Dr William Grant, UK, Robyn Lucas, epidemiologist ANU, Canberra. 

Vitamin D helps build bones which protects against bone density problems (rickets, osteomalacia  and osteoporosis). It also supports the immune system in cancer prevention. It is especially important for pregnant women to ensure optimal foetal development.Research continues to discover more and more ways that vitamin D supports optimal physiological functioning.

 However, research is showing many people have vitamin D deficiency because they don't get enough sunshine. The darker your skin the more sun exposure you will need to avoid vitamin D deficiency.


Reasons below

• UVB protective rays are more intense around noon so a shorter exposure time is required.
• UVB protective rays are filtered out much more than UVA when the sun is low.
• UVB rays are safer and can be beneficial with short term exposure.
• Squamous cell carcinoma (less serious, easier treated, rarely fatal) is linked to lifetime UVB irradiants
• Melanoma is linked to lifetime UVA irradiants or sporadic sunburn in youth.
• UVA rays before 10am and after 2pm are highly correlated with melanoma.

Sunscreen prevents Vitamin D formation. Washing with soap is also a problem. This is because to form Vitamin D, cholesterol must be present in the outer skin layer. So no soap for two days following sun bathing. To get optimum results it is necessary to expose 40% of the body.Use sunscreen only if you have prolonged sun exposure and use safe products. Many of the well known brands contain toxins.



Ref. Natural Health Summer magazine 2009/10

Mouth Hygiene

Dr Karl Kruszelniki (ABC Science) insists the best way to deal with bad breath is to brush the back of the tongue. I suspect that the bacteria on the back of the tongue, which result in bad breath are most likely linked to an overgrowth from lower in the GI system, probably the result of imbalance in the microbiome (gut organisms within small and large intestine). This is often caused by antibiotic use and/or inadequate fibre intake but can also be because of low HCl levels in the stomach (hydrochloric acid).

 Brushing the gums is also important to avoid gum disease but make sure you choose a toothbrush that suits you. If you are thin skinned, a soft brush is best.


 On the Dr Oz show the experts maintain we need to brush our teeth before breakfast rather than after. I suspect this is because of the plaque deposition that occurs over night and how it may react especially with sugary breakfast cereals. I would recommend  to also brush after breakfast to remove any food residue. Food residue from meals later in the day can be dealt with by rinsing unless you wish to be especially careful. The necessity for this could depend on what you have eaten, as chocolate and other sugary treats will always be best removed as soon as possible.

Many dentists are very keen on flossing to remove food residue between teeth. This is important if you have gaps between your teeth but can be difficult and /or cause bleeding if you do not. One way recommended for flossing is to use floss with a knot/double knot and pull it between the teeth. The tiny  floss brushes you can purchase are expensive and it is often difficult to find a size that suits your teeth.

Avoid toothpaste with flouride, it is a poison that seriously undermines the immune system. It can also damage tooth enamel especially in young children.

Frying Food

FRYING FOODS 

Fried foods can harm your health especially if consumed often.
This is because both the oils and food are damaged by high temperatures.

Oils for frying (in preference order)

·         Butter

·         Coconut

·          Palm oil (consider environmental destruction)

·         High oleic sunflower (not regular sunflower) often expensive and hard to find

·         High oleic safflower (not regular safflower)    often expensive and hard to find

·         Peanut oil (consider GM)

·         Sesame oil (expensive)

·         Canola (consider GM)

·         Olive oil (best for low temperature frying,  a healthy oil when unheated)

“Frying with oils once will not kill us, and so seems harmless. Our body copes with toxic substances. But over 10, 20 or 30 years our cells accumulate altered and toxic products for which we have not evolved efficient detoxifying mechanisms. The altered and toxic substances interfere with our body’s life chemistry, our ‘bio-chemistry’. Cells then degenerate, and these degeneration processes manifest as degenerative diseases.”  (Erasmus)

“Used in moderation, butter and tropical fats create fewer health problems than other oils but since they fail to supply EFAs (essential fatty acids), they are nutritionally deficient. They provide only fat calories our body must burn for energy or store as fat.” (Erasmus)

The claim that butter has no nutritional value is refuted by Sally Fallon. The best butter sourced from organic milk will have vitamins A, D and E, whilst organic coconut oil contains lauric acid which “has strong anti fungal and anti-microbial properties”(Fallon).

Cooking with oil requires care and attention. We cannot be away doing something else at the same time. The Chinese, who invented stir fry, put water in first and then oil, whilst European gourmet cooks place vegetables in the frying pan before oil is added to protect oil from overheating and oxidation. The food retains more of its flavour and nutrients and most important, supports health better.

All oils but especially polyunsaturated need to be stored away from light, air and extreme heat. Thus most supermarket oils are unfit for consumption (rancid).

References

Udo Erasmus “Fats that heal, Fats that Kill” and Sally Fallon “Nourishing Traditions”

Cold and Flu Fighter Tea

Cold and Flu Fighter Tea


A warming drink to support the immune system, soothe sore throats and reduce coughing.


Bring one litre of water to the boil and add

• honey- 1 tablespoon
• ginger-2 teaspoons of fresh grated
• lemon- 1 large sliced leaving skin on, do not use waxed fruit
• cinnamon- 1 stick or 1/2 teaspoon of powder
• cloves-6
• garlic- 1 medium clove
• chilli-1/4 teaspoon of fresh chopped

Continue to boil for one minute.

Allow to cool slightly and drink at a warm temperature throughout the day.

Both honey and chilli can be left out if desired. The honey does give it a more pleasant taste. 
The amount of chilli is too small to give a hot taste but if you have a sensitivity to
 chilli it is best left out.The tea will still be beneficial.

Food Star Ratings

 Food Star Ratings

The Sydney-based George Institute for Global Health is launching its own website that rates 55,000 packaged food products commonly found in supermarkets. This is in response to the federal government dragging its feet on their promised website.  You may remember a website was put up and pulled down in 24 hours in February 2014 with health advocates claiming the government had caved in to industry pressure.

This new website has no links with industry but is open to correcting any data they put up that is out of date.
Currently their data is based on December 2013 figures.

http://www.foodswitchstars.com.au/

Fat Loss not Weight Loss

Fat Loss- Not Weight Loss

1. Set realistic behavioral goals rather than a specific weight loss outcome.
2.  Do not attempt or expect to lose weight fast.
3. It is especially risky if you are very overweight to lose weight fast.
4. Plan and follow a regular exercise program designed to burn fat.
5. Diet needs to be composed of 30% protein, 30% good fats and 40% carbohydrates.
6. Take most carbohydrates in the form of vegetables,legumes and fruit.
7. Drink 8 glasses of water (preferably filtered) daily.
8. Prepare your own meals and record what you eat.
9. Eat slowly and chew your food well.
10. Use a medium sized plate, this helps to reduce portions.
11. Buy fresh and unrefined food whenever possible.
12. Avoid shopping when you are hungry.
13. Eat a hearty breakfast and don't skip meals.
14. Avoid snacking or choose healthy snacks.
15. Limit salt and sugar intake

Raw Foods

Raw Foods

Raw organic foods, in particular raw leafy greens, are an essential component of a healthy diet. They are full of essential nutrients including vitamins, minerals and protein- yes protein. Leafy greens can, however, be difficult for some people to digest especially those people with low levels of stomach acid (HCl). This difficulty can be overcome by processing greens in a blender with water. Be sure to add fresh fruit as this will ensure your smoothie is not only healthy but delicious also.

It is important to use a variety of leafy greens rather than for example spinach every day for a week. This is because most plants contain defensive chemicals to discourage their consumption. With a variety of leafy greens these defensive chemicals will only be ingested in small quantities thus allowing the body to easily deal with them.

Some beneficial greens are baby spinach, beetroot leaves, rocket, dandelion, parsley, kale, chickweed, collards, nettle, purslane, fat hen (lambs quarters) and carrot tops. Ideally these will be organic and freshly picked.